Vegan Meal of the Week:
Make lunch or dinner a DELICIOUS, healthy vegan meal (unrefined grains, beans, legumes, veggies, fruit, non GMO tofu, tempeh). No meat, fish, dairy, or eggs. Each week I’ll provide one vegan meal option and one substitution or healthy addition to incorporate into your daily menu to help you feel satisfied and never deprived.
This amazing Pad Thai dish comes from Vegan Chef and author Chloe Coscarelli.
Vegan Pad Thai
Ingredients
- 8 ounces brown rice noodles
- 3 cups broccoli florets (fresh or frozen)
- 4 tablespoon brown sugar
- 3 tablespoons fresh lime juice, plus wedges for serving
- 4 tablespoons soy sauce
- 1 tablespoon canola oil
- 3 scallions, thinly sliced
- 1 garlic clove, minced
- Chopped fresh cilantro, for garnish
- Chopped roasted salted peanuts, for garnish
Procedure
Bring a large pot of heavily salted water to a boil. Add noodles and cook according to package directions. Add broccoli for the last 5 minutes of boiling and let cook until broccoli is fork tender. Drain, rinse with cold water, and drain again.
In a small bowl, whisk together brown sugar, lime juice, and soy sauce. In a large skillet, heat oil over medium-high heat. Add scallions and garlic and cook, stirring constantly, until fragrant. Add soy sauce mixture and noodles and broccoli to the skillet. Toss constantly until noodles and broccoli are coated with the sauce.
Serve noodles with lime wedges and garnish with cilantro and peanuts.
ENJOY!
An easy to follow, (no fasting allowed) plan for attaining a fabulous body,
inside and out.
WHAT IS THE FIT VEGAN CHALLENGE?
- Make one meal each day a healthy, vegan one.
- Incorporate the “calorie burner of the week” into your fitness regime.
WHY VEGAN?
A few benefits of plant-based foods:
- Speed Weight Loss
“A plant-based diet revs your metabolism, causing you to burn calories up to 16% faster that you would on a non plant-based diet for at least the first 3 hours after meals.” – New York Times Bestselling author, Kathy Freston - Boost Energy & Brighten Complexion
The wide array of antioxidants, vitamins, and phytonutrients in plants provide an array of benefits including overall increased energy and the repairing and protecting of cells to reveal glowing, clear skin. – USDA - Contribute to a Lifetime of Optimum Health
Those who eat generous amounts of plant-based foods are likely to have reduced risk of chronic diseases, including stroke. cardiovascular diseases, and certain cancers. – USDA (choosemyplate.gov)
Substitution of the Week:
Swap high-caloric spreads like butter and cream cheese for avocados. Slice an avocado onto your toast and drizzle lemon juice on top. You will get the creamy delicious taste without the saturated fat and cholesterol. Avocados are an excellent source of vitamin E, an essential vitamin that protects against many diseases and premature aging. Avocados are high in monounsaturated fat, which lowers the risk of stroke and heart disease as well as aids in weight loss.
Calorie Burner of the Week:
Front Squats. This exercise primarily works the quads and hamstrings, building strength and power in the legs. It also engages the muscles in your lower back and abdominals to maintain the position during the lift.
Reps: 6-8
How to do it:
- Hold the bar with an overhand grip just beyond shoulder-width apart. Raise your upper arms until they’re parallel with the floor, allowing the bar to roll back so that it’s resting on the fronts of your shoulders.
- Shift your hips back, bend your knees, and lower your body down until your thighs are at least parallel with the floor. Keep your back naturally arched, chest lifted, and knees tracking over your toes.
- Pause at the bottom of the squat, and then contract your glutes and push your body back to the starting position. Keep your upper arms parallel to the floor during the entire movement.
Green Reason of the Week:
“Researchers from the University of Cambridge found that cutting back on red meat consumption could decrease the number of cases of chronic disease by 3 to 12 percent, and make the carbon footprint nearly 28 million tons smaller per year by decreasing greenhouse gas emissions.”
–The Huffington Post
Motivation of the Week:
“People who are crazy enough to think they can change the world, are the ones who do.”
-Apple Computers
For more recipes, fitness tips, and workouts visit www.noratobin.com and follow me on Twitter @NoraTobin.
Click here for previous Fit Vegan Challenge posts.
Nora Tobin grew up in the High Sierra’s on Lake Tahoe, where she spent most of her childhood outdoors- hiking, snowboarding, skiing, wakeboarding, rock climbing, and white water rafting.
Nora is a GNC Brand Ambassador and a weekly contributor to SHAPE. She is a NASM certified personal trainer and currently working towards certification as a Fitness Nutrition Specialist.
Nora is the creator of a unique fitness program that incorporates yoga, weight training, stand up paddle, beach boot camps, hiking, running, sports specific training, as well as nutrition information and meal plans, for ages ranging from 5 to 70. She is writing a fitness book currently slated for publication that will serve as a manual for a knockout body, peaceful mind, and better planet. Nora has competed on the AVP, CBVA, Corona Wide Open, and GAV beach volleyball tours.
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